I am one of those people who as much as I love the digital world we live in, I love journals. It's an obsession really. I have more journals than I should probably admit to. When it comes to fitness journals however, I just never found one that quite fit to what I was looking for. I wanted something that fit with my beachbody programs also. I am currently doing the PiYo program, so I wanted the daily food log, exercise log, water intake checklist. Another huge part of me continue to commit to my fitness, are the challenge groups. I love challenge groups, they keep me accountable. It's one of the reasons I became coach, to keep myself accountable and to help other's stay accountable so they could obtain their goals. Seeing people reach their goals is extremely rewarding. So I set off to create a health and fitness journal that was simple but included all of these things. Small enough to carry around. Sleek but not girly so anyone could use it and most importantly not twenty dollars like the ones you find at your local target. So I created the #GetFit Health and Fitness Journal, available through amazon.com I hope it helps like minded souls on their fitness journey as well!
Keep on keeping on my friends.
Showing posts with label fitness journey. Show all posts
Showing posts with label fitness journey. Show all posts
Thursday, January 21, 2016
Tuesday, December 29, 2015
I chose to invest in my health and these are the tools I used to get there
Okay first thing first, there is no one size fits all. Some things that work for me might not work for you. Supplements do take time to work. Sometimes it takes a week and sometimes it takes longer. If you try a supplement and have a reaction to it that makes you feel sick, uncomfortable or unwell, stop taking it! I am not a doctor and I suggest that you consult your doctor prior to adding any vitamin, supplement or over the counter medication to your routine an in your body. Due to my hypothyroidism, it is extremely difficult for me to lose weight. It was so depressing to be working out, eating better and still not see the scale move or my measurements change. I tried a non-invasive laser procedure costing thousands of dollars that resulting in no results. Between my plexus supplements, vitamins, meal replacement shake and workout regimen I finally was seeing change in my body. I was finally feeling a change, having more energy during the day, sleeping better at night (when my kid allows of course), feeling overall healthier. Crazy to me, I lost ten pounds and overall 8" in 2015! This was huge for me as I hadn't seen a change in years. Granted it took a lot longer than it does for most but again I have hypothyroidism (among many other health issues) and every person is unique. With that being said, here is my regimen, with some info about the products. (It may seem like a lot, but this is what my body needs to get healthy, stay healthy and to help me lose the weight I want to lose.)
Supplements:
1. Cap full of IntraMax first thing in the morning. Followed by a glass of water. This stuff is like gold to me, helps boost my immune system and is way better than any multivitamin as your body actually absorbs the nutrients. It is a little on the pricey side, 1 bottle is a month supply. I feel the pro's outweigh the con of price and honestly my health matters to me so it is worth it.
2. With my morning meds I take Vitamin D, as many people (especially in Michigan) are lacking in this department. Just ask your doctor to check your Vitamin D levels with a simple blood test. It's amazing how this can help your total body health.
3. I take Block, a supplement made my Plexus, before my biggest meal (usually dinner) and usually before lunch as well. It blocks up to 48% of the absorption of starches and sugars. In todays world where we tend to reach for more bread, pasta etc this helps out.
4. Before my biggest meal, (again usually dinner) I drink the "pink drink" aka Plexus Slim. It is not a meal replacement drink and it tastes great, which is a big plus for me. It naturally helps you lose weight. In addition to that, it helps keep blood sugar, cholesterol and lipids at healthy levels. Diabetic friendly too!
5. I take the Plexus brand Probiotic at night with my nighttime medication. I can not stress enough how important a healthy gut is to your overall health. What we put in our bodies does matter. I used to get sick all of the time. Especially after my son was born, as he was always getting sick. If he got sick I was soon to follow. This last time he had the flu and I actually didn't get it. I didn't get a flu shot this year, (I'm not promoting to not get a flu shot,) I'm only saying with my history of a poor immune system and my son in my personal space the entire span of him being sick, I wasn't as concerned about it knowing I had this in my corner. This is the time where I also take MagMind, a magnesium supplement. It helps with muscle soreness and memory, these two things alone are worth taking it, for me. It also helps with quality of sleep.
Other:
1. In the morning I drink my meal replacement shake. I prefer shakeology as it is jam packed with nutrients. vitamins, proteins and minerals. It's hard to get all of those fruits and vegetables in everyday. Life is busy and chaotic and this way I know I got a good dose of them each day. More importantly I feel so much better since I started and it comes with a recipe for 30 days for each flavor you try. So far I love the chocolate and the vanilla. I like to do the chocolate with a little peanut butter, banana and ice. I also love the vanilla with chai tea and ice, it's like a frozen chai latte!
2. I do my workout routine after that, which is currently whatever disc is up on my Piyo Program. I love that its low impact so I can actually do it. Ever since my car accident my knees do not appreciate heavy impact workouts. I've truly come to appreciate the Beachbody programs over the years. When I'm not doing a program, I still love to warm up on my elliptical for ten minutes and then punch my punching bag for 10-20 minutes. Followed by a triple set of plank/push-up/squats. After either I drink the results and recovery post workout drink, I actually love this and wish I could drink it all day! It taste so good and it really does help with not being as sore. In the warmer or (as we say in michigan) the non-winter months I tend to go on a fast paced walk for 45minutes to an hour (about 3 miles) 2-3 times a week.
3. Water, water, water. I'll be straight honest I am not a fan but it is so very important so I still do it!
4. I have my main meals but I watch my portions and how much starch and carbs I have on my plate. I try to keep healthy snacks on tap and prepped for the in-between. It is true what they say that 5 small meals is better than 3 large ones. Also try to make sure whenever it is you eat dinner, you wait three hours before going to bed to give yourself more time to digest. Another tip, if you're going to have something that is harder to digest such as pasta or breads, have that for lunch so you can use the energy you get from it and have more time to digest it. Currently I am eating more leafy greens as it goes with my "clean eating diet" plan that goes along with my Piyo program. You can workout everyday tirelessly but if you aren't eating right you will not see the results you are looking for.
5. I don't agree with cheat days. You will just gorge yourself and then those cravings you finally got rid of will be back in full swing. I don't believe in depriving yourself either, instead I allow three cheats a week. Between you and me, that's usually chocolate or wine. Moderation is key.
6. I have mostly, eliminated fast food from my diet. I'm not saying I never eat fast food but it's more rare these days. I also quit drinking pop, which was very difficult as I do love ice cold coca cola. Most people eliminating these two things alone notice a huge change in how they feel and tend to drop a little weight.
I know it can be overwhelming and I don't suggest doing all of these things let alone starting them all at once! Once you make the choice to feel healthier, be healthier; do one step at a time to find what works best for you to get you to your goals. If you need help figuring out how to obtain these goals please contact me, I would be happy to help you get there. Remember there was a time where I reached out to my coaches, I am just like you.
Lastly, I hold a free 7 day health and fitness challenge at the beginning of each month, if you would like to check it out contact me for more details!
Those interested in starting a beachbody program can join my 3 week health and fitness challenge held monthly! Contact me so I can help you pick the right program for you!
Live. Love. Read. Repeat.
Supplements:
1. Cap full of IntraMax first thing in the morning. Followed by a glass of water. This stuff is like gold to me, helps boost my immune system and is way better than any multivitamin as your body actually absorbs the nutrients. It is a little on the pricey side, 1 bottle is a month supply. I feel the pro's outweigh the con of price and honestly my health matters to me so it is worth it.
2. With my morning meds I take Vitamin D, as many people (especially in Michigan) are lacking in this department. Just ask your doctor to check your Vitamin D levels with a simple blood test. It's amazing how this can help your total body health.
3. I take Block, a supplement made my Plexus, before my biggest meal (usually dinner) and usually before lunch as well. It blocks up to 48% of the absorption of starches and sugars. In todays world where we tend to reach for more bread, pasta etc this helps out.
4. Before my biggest meal, (again usually dinner) I drink the "pink drink" aka Plexus Slim. It is not a meal replacement drink and it tastes great, which is a big plus for me. It naturally helps you lose weight. In addition to that, it helps keep blood sugar, cholesterol and lipids at healthy levels. Diabetic friendly too!
5. I take the Plexus brand Probiotic at night with my nighttime medication. I can not stress enough how important a healthy gut is to your overall health. What we put in our bodies does matter. I used to get sick all of the time. Especially after my son was born, as he was always getting sick. If he got sick I was soon to follow. This last time he had the flu and I actually didn't get it. I didn't get a flu shot this year, (I'm not promoting to not get a flu shot,) I'm only saying with my history of a poor immune system and my son in my personal space the entire span of him being sick, I wasn't as concerned about it knowing I had this in my corner. This is the time where I also take MagMind, a magnesium supplement. It helps with muscle soreness and memory, these two things alone are worth taking it, for me. It also helps with quality of sleep.
Other:
1. In the morning I drink my meal replacement shake. I prefer shakeology as it is jam packed with nutrients. vitamins, proteins and minerals. It's hard to get all of those fruits and vegetables in everyday. Life is busy and chaotic and this way I know I got a good dose of them each day. More importantly I feel so much better since I started and it comes with a recipe for 30 days for each flavor you try. So far I love the chocolate and the vanilla. I like to do the chocolate with a little peanut butter, banana and ice. I also love the vanilla with chai tea and ice, it's like a frozen chai latte!
2. I do my workout routine after that, which is currently whatever disc is up on my Piyo Program. I love that its low impact so I can actually do it. Ever since my car accident my knees do not appreciate heavy impact workouts. I've truly come to appreciate the Beachbody programs over the years. When I'm not doing a program, I still love to warm up on my elliptical for ten minutes and then punch my punching bag for 10-20 minutes. Followed by a triple set of plank/push-up/squats. After either I drink the results and recovery post workout drink, I actually love this and wish I could drink it all day! It taste so good and it really does help with not being as sore. In the warmer or (as we say in michigan) the non-winter months I tend to go on a fast paced walk for 45minutes to an hour (about 3 miles) 2-3 times a week.
3. Water, water, water. I'll be straight honest I am not a fan but it is so very important so I still do it!
4. I have my main meals but I watch my portions and how much starch and carbs I have on my plate. I try to keep healthy snacks on tap and prepped for the in-between. It is true what they say that 5 small meals is better than 3 large ones. Also try to make sure whenever it is you eat dinner, you wait three hours before going to bed to give yourself more time to digest. Another tip, if you're going to have something that is harder to digest such as pasta or breads, have that for lunch so you can use the energy you get from it and have more time to digest it. Currently I am eating more leafy greens as it goes with my "clean eating diet" plan that goes along with my Piyo program. You can workout everyday tirelessly but if you aren't eating right you will not see the results you are looking for.
5. I don't agree with cheat days. You will just gorge yourself and then those cravings you finally got rid of will be back in full swing. I don't believe in depriving yourself either, instead I allow three cheats a week. Between you and me, that's usually chocolate or wine. Moderation is key.
6. I have mostly, eliminated fast food from my diet. I'm not saying I never eat fast food but it's more rare these days. I also quit drinking pop, which was very difficult as I do love ice cold coca cola. Most people eliminating these two things alone notice a huge change in how they feel and tend to drop a little weight.
I know it can be overwhelming and I don't suggest doing all of these things let alone starting them all at once! Once you make the choice to feel healthier, be healthier; do one step at a time to find what works best for you to get you to your goals. If you need help figuring out how to obtain these goals please contact me, I would be happy to help you get there. Remember there was a time where I reached out to my coaches, I am just like you.
Lastly, I hold a free 7 day health and fitness challenge at the beginning of each month, if you would like to check it out contact me for more details!
Those interested in starting a beachbody program can join my 3 week health and fitness challenge held monthly! Contact me so I can help you pick the right program for you!
Live. Love. Read. Repeat.
Thursday, November 19, 2015
The cycle of guilty binge eating: tips to escape the cycle
The cycle of guilty binge eating. You're on a diet, things are going well and then BAM. Some stresser in your life has you reaching for the extra large snickers bar at the checkout lane. Raiding your cupboards or claiming, "today will be my cheat day." It's important while we are on our health and fitness journey's to remember it is different for every person. Some people will get faster crazy results over other people. Your journey is yours alone and you get what you put in to it. Support those who are doing the same thing and don't attack yourself if you aren't getting the results you want in the time you thought you would. Talk to your coach or support system. (I also recommend a calorie counter, and no I don't mean count your calories everyday, that drives me batshit crazy, though some people can do this. What I mean is, use a calorie counter to track your normal eating habits for lets say 3-7 days. Write down your totals. Find out what you should be eating (calorie count) to maintain your weight and to lose weight. 9 times out of 10 you are eating way more calories than you even realized. I had no idea my favorite super latte was almost 600 calories by itself, that's basically an entree! Life get's stressful, that is life. Waiting for when life is less stressful is not the key. Crazy thing though, being healthier actually makes life less stressful. I know, crazy thought.
Some of us can't eat healthy perfectly all of the time, honestly most of us can't. Don't reward bad habits. If you are craving chocolate or your favorite latte how about you earn it? I'm not saying do this everyday. Or doing this, "I did 15 push-ups, time for a twix!" This is not what I mean at all. I mean you've been trying to make healthier choices. Eating more leafy greens, more lean meats, less process food. Maybe eliminating pop/soda or fast food from your diet. On occasion, maybe when you are out for dinner or out to the movies, go ahead and have a pop. (If you order a large and will drink every drop maybe order a small, fill that baby with ice to the top and don't refill it.) You'll get the relief and joy of having it. Get those dove promises. You did your workout today? You ate healthy and drank lots of water! Go ahead and have a piece. This way you can have the chocolate but don't have an entire candy bar to tease you. (Also, if temptation kills you as it does me, try putting the bag on the highest shelf so you need something to climb up to get it and when you do, only grab one piece. Try keeping them in a cupboard where you can't see them. Like the saying goes, out of sight out of mind.) If you can quit sweets and pop/soda's that is awesome! If not, don't beat yourself up over. Your key to success is believing you can do it and putting the effort in to make it happen. I personally prefer to not have any of these items in the house because I am an emotional binge eater, but I have other people who live in my home that are not on the same meal plan as I am. So, you can reward yourself but remember if you just skip that chocolate piece, latte, pop/soda (and don't kid yourself diet is not any better than regular) then the work you put in that day will have a much greater effect on your overall health and you will reach your fitness goals much faster.
So you ate 4 pieces of thanksgiving pumpkin pie or an entire stocking filled with chocolates. Now you feel guilty for screwing up your diet. Feeling guilty makes you sad. Chocolate makes you happy. Repeat. This is a dangerous cycle to get on! Sometimes my family will find me in the kitchen talking to container filled with chocolate, "Liar it's never just one! Just walk away Andrea, just walk the *&*! away!" Well, you get the idea...
Try to prep healthy snacks. This is a huge help for me personally. Cut up veggies, baggies with nuts etc. Sometimes the convenience of those unhealthy snacks is the only reason we reach for the bag of potato chips over something else. Don't set yourself up to fail before you even get out of the gate. And DO NOT eat everything in your house that is on your "do not eat while dieting" list. You'll make your body crave these items even more when deprived. Prepping your actual meals is very helpful though I admit I don't always have time or fridge space to do this.
No cheat days. I don't believe in this, to me it seems as just another way to set yourself up to fail. If you are committing to yourself to be a healthier more fit version of you, the you you've always wanted to be and always have been then you have to commit 100%. You do not have to eat a salad for breakfast, lunch and dinner. But having a cheat day where you "binge" eat all your missed favorite foods like pizza, tacos, greasy burgers and chinese food is a huge mistake. You will never see the results your hoping to see. Even if you are working out 6X week doing the crazy Shawn T, Insanity workout.
I know this is weird but eating healthy doesn't have to taste like cardboard and grass. Salad's are great for you, it's true. Think about this, if you eat something to "get healthy" and you think it tastes gross or doesn't really taste like anything (like tofu, no offense to tofu) how long do you really think you will keep at that diet? Not long right? I teach cooking lessons also and I provide those recipes for my fitness clients because this was something I had an issue with. I do not want to eat the same thing every meal, every day. I will not eat things that taste like "air" or just flat out don't taste good. Now a days the internet is filled with tasty recipes that are healthy and often easy to make. You just have to look for them.
Last, if not the most important. Do not let the people in your life convince you it is okay to eat a large tub of popcorn with them or whatever it happens to be. Do not let other people dictate what you put in your body. (Unless it's your mom, than tread lightly...) If people in your life are doing this, kindly and politely tell them you are trying to be more healthy and you really need their support. This will work more than not, some people won't even realize they were about to make you drop your diet and go on a binge eating craze. Some people think that everyone has the metabolism of a 16 year athletic youth who can eat 10 pizzas at lunch, run track and never see the weight EVER.
1. So, reward yourself but keep it small and manageable. Some times in the beginning this is a great way to keep yourself motivated when you don't want to do the workout but, "oh my god I want that chocolate, oh fine." Go figure you feel better afterwards and sometimes you will even forget about your reward.
2. If you do binge, don't beat yourself up. Just tell yourself, "I slipped up but I am committed to changing my life. I will not let this moment define me." Maybe go for a 1/2 hour fast paced walk to work the calories off. Take the dog, put your kid in the stroller or wagon.
3. Prep healthy snacks.
4. No cheat days.
5. Eating healthy does not mean lack of flavor people!
5. Do not let other people convince you to cheat yourself.
That's it for today, good luck! I am around if you need me!
Some of us can't eat healthy perfectly all of the time, honestly most of us can't. Don't reward bad habits. If you are craving chocolate or your favorite latte how about you earn it? I'm not saying do this everyday. Or doing this, "I did 15 push-ups, time for a twix!" This is not what I mean at all. I mean you've been trying to make healthier choices. Eating more leafy greens, more lean meats, less process food. Maybe eliminating pop/soda or fast food from your diet. On occasion, maybe when you are out for dinner or out to the movies, go ahead and have a pop. (If you order a large and will drink every drop maybe order a small, fill that baby with ice to the top and don't refill it.) You'll get the relief and joy of having it. Get those dove promises. You did your workout today? You ate healthy and drank lots of water! Go ahead and have a piece. This way you can have the chocolate but don't have an entire candy bar to tease you. (Also, if temptation kills you as it does me, try putting the bag on the highest shelf so you need something to climb up to get it and when you do, only grab one piece. Try keeping them in a cupboard where you can't see them. Like the saying goes, out of sight out of mind.) If you can quit sweets and pop/soda's that is awesome! If not, don't beat yourself up over. Your key to success is believing you can do it and putting the effort in to make it happen. I personally prefer to not have any of these items in the house because I am an emotional binge eater, but I have other people who live in my home that are not on the same meal plan as I am. So, you can reward yourself but remember if you just skip that chocolate piece, latte, pop/soda (and don't kid yourself diet is not any better than regular) then the work you put in that day will have a much greater effect on your overall health and you will reach your fitness goals much faster.
So you ate 4 pieces of thanksgiving pumpkin pie or an entire stocking filled with chocolates. Now you feel guilty for screwing up your diet. Feeling guilty makes you sad. Chocolate makes you happy. Repeat. This is a dangerous cycle to get on! Sometimes my family will find me in the kitchen talking to container filled with chocolate, "Liar it's never just one! Just walk away Andrea, just walk the *&*! away!" Well, you get the idea...
Try to prep healthy snacks. This is a huge help for me personally. Cut up veggies, baggies with nuts etc. Sometimes the convenience of those unhealthy snacks is the only reason we reach for the bag of potato chips over something else. Don't set yourself up to fail before you even get out of the gate. And DO NOT eat everything in your house that is on your "do not eat while dieting" list. You'll make your body crave these items even more when deprived. Prepping your actual meals is very helpful though I admit I don't always have time or fridge space to do this.
No cheat days. I don't believe in this, to me it seems as just another way to set yourself up to fail. If you are committing to yourself to be a healthier more fit version of you, the you you've always wanted to be and always have been then you have to commit 100%. You do not have to eat a salad for breakfast, lunch and dinner. But having a cheat day where you "binge" eat all your missed favorite foods like pizza, tacos, greasy burgers and chinese food is a huge mistake. You will never see the results your hoping to see. Even if you are working out 6X week doing the crazy Shawn T, Insanity workout.
I know this is weird but eating healthy doesn't have to taste like cardboard and grass. Salad's are great for you, it's true. Think about this, if you eat something to "get healthy" and you think it tastes gross or doesn't really taste like anything (like tofu, no offense to tofu) how long do you really think you will keep at that diet? Not long right? I teach cooking lessons also and I provide those recipes for my fitness clients because this was something I had an issue with. I do not want to eat the same thing every meal, every day. I will not eat things that taste like "air" or just flat out don't taste good. Now a days the internet is filled with tasty recipes that are healthy and often easy to make. You just have to look for them.
Last, if not the most important. Do not let the people in your life convince you it is okay to eat a large tub of popcorn with them or whatever it happens to be. Do not let other people dictate what you put in your body. (Unless it's your mom, than tread lightly...) If people in your life are doing this, kindly and politely tell them you are trying to be more healthy and you really need their support. This will work more than not, some people won't even realize they were about to make you drop your diet and go on a binge eating craze. Some people think that everyone has the metabolism of a 16 year athletic youth who can eat 10 pizzas at lunch, run track and never see the weight EVER.
1. So, reward yourself but keep it small and manageable. Some times in the beginning this is a great way to keep yourself motivated when you don't want to do the workout but, "oh my god I want that chocolate, oh fine." Go figure you feel better afterwards and sometimes you will even forget about your reward.
2. If you do binge, don't beat yourself up. Just tell yourself, "I slipped up but I am committed to changing my life. I will not let this moment define me." Maybe go for a 1/2 hour fast paced walk to work the calories off. Take the dog, put your kid in the stroller or wagon.
3. Prep healthy snacks.
4. No cheat days.
5. Eating healthy does not mean lack of flavor people!
5. Do not let other people convince you to cheat yourself.
That's it for today, good luck! I am around if you need me!
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